Diets for high blood pressure and high cholesterol should include nuts. Nuts contain satiating healthy fats and protein as well as vitamins and minerals. Anyone who is at risk for heart disease should add nuts to his or her diet.

Diets for High Blood Pressure Should Include Nuts

Diets for high blood pressure are improved by adding a handful of nuts to your daily food intake.

Here are some of the health benefits:

Several reputable studies show consistent health effects from eating just 30 grams or a handful of nuts a day. Some of the benefits include reduced risk of stroke, reduced risk of cancer, and reduced risk of heart disease. Maybe even reduced ‘all-cause mortality’, which basically means your chances of dying from any disease.

According to Nutritionist Rosemary Stanton “There are more than 25 good studies relating to nuts, many recent, and some funded by nut growers. However, they all find benefits and I don’t know of any that don’t.”

Studies Show Heart Disease is Reduced with Increased Nut Consumption

High blood pressure diets should include nuts because numerous studies demonstrate their benefit in reducing heart disease and its risks.

  • Among the most dramatic new work was a study published in the Journal of the American College of Cardiology last year.
  • It pulled data from three studies, totaling 210,836 people, and found people who ate nuts five or more times a week had a significantly lower risk of coronary heart disease versus people who almost never ate nuts.
  • Peanut and walnut intake was associated with a significantly lower risk of having a stroke.

Older studies also demonstrate reduction in cancer and all-cause mortality risk from eating nuts.

  • A randomized controlled trial found a Mediterranean diet supplemented with nuts reduced heart disease risk even more than the same diet supplemented with healthy extra-virgin olive oil.
  • A 2015 meta-analysis found 28 grams of nuts every day reduced all-cause mortality by 27 per cent.
  • Another research team estimated that a low consumption of nuts and seeds was the second-biggest cause of diet-related diabetes, stroke and heart-disease deaths in the USA.

Health Benefits of Nuts

  • Nuts are full of healthy monounsaturated and polyunsaturated fats, which increase your good cholesterol and reduce your bad cholesterol.
  • They are a good source of fiber, which is linked to good health outcomes.
  • And nuts are full of vitamins, minerals, and other valuable micronutrients.

When you choose to eat nuts, you choose not to eat something else, probably something far less healthy. This replacement effect is good for you as well. Importantly, nut intake does not seem to be associated with weight gain, despite nuts’ high calorie count.

Dr. Tim Crowe, a nutrition scientist sums up the health benefits of nuts this way:

“You can make a very strong case that legumes, fruits, and vegetables all have tremendous health benefits if you eat them regularly. Nuts are a worthy addition to the list, but there are lots of other healthy things you can be eating. Rather than focusing on any one superfood, it’s a combination of foods in our diet that are good for you.”

Click here to read full article about adding nuts to diets for high blood pressure.